Friday was 16km on the bike. Just focused on keeping the cadence strong no matter the gradient so the quads didn't feel too heavy the next day.
Hills was one of my best, although the reps were normal, but the recoveries were quicker which means I'm getting fitter for sure.
1:10, 1:09, 1:07, 1:09, 1:09, 1:10, 1:12, 1:07
21:54 all up. Absolutely knackered at the end, tried the threshold, but I should've left it alone. 2km in 7:30. 12.1 all up.
Big night last night so no run in the morning. Went in the evening, but the alc wasn't sitting well. Pulled the pin at 10km. 69.5km for the week, not the most, but pretty fair considering today.